Workouts for March 13-17, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
8 x 25 (25 drill/25 swim) @ r=10

Main Set-
-1 x 600 swim or pull @ 9:30 or r=30
moderate pace
-1 x 400 swim @ 6:20 or r=20
moderate pace
-1 x 200 swim @ 3:20 or r=20
moderate pace
-1 x 200 swim @ 3:20 or r=20
faster than previous 200
-1 x 400 swim @ 6:20 or r=20
faster than previous 400
-1 x 600 swim or pull @ 9:30 or r=30
faster than previous 600

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 kick/25 drill
-2 each stroke, IM order

Main Set-
4 x through:
-1 x 100 IM @ 2:00 or r=20
-3 x 50 swim @ 1:00 or r=10
25 fly/25 back
25 back/25 breast
25 breast/25 free
-1 x 100 easy freestyle @ 2:30 or r=60

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull with free kick/25 swim

Main Set-
-1 x 300 pull @ 5:00 or r=30
-4 x 25 swim @ 30 or r=10
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 55 or r=10
-1 x 100 pull @ 1:45 or r=15
-4 x 75 swim @ 1:15 or r=10
-1 x 300 pull @ 5:00 or r=30
-4 x 75 swim @ 1:15 or r=10
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 55 or r=10
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=10

Cool-down-
100 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
300 swim
6 x 50 @ r=10
-alternate:  50 kick, 50 drill

Stroke Set A-
8 x 25 “stroke” @ 40 or r=10
-alternate:  2 x 25 kick, 2 x 25 swim

Stroke Set B-
8 x 50 “stroke” @ 1:05 or r=15
-alternate:  50 drill, 50 swim

Stroke Set C-
8 x 75 swim @ 1:30 or r=15
-50 “stroke”/25 free

Stroke Set D-
8 x 50 swim @ 1:05 or r=15
-25 “stroke”/25 free

Stroke Set E-
8 x 25 “stroke” @ 40 or r=10
-build each 25

Cool-down-
100 choice

Total = 2500

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Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
-25 swim (hard effort) @ 30 or r=10
-50 swim (negative split) @ 1:00 or r=15
-75 swim (push last 25) @ 1:30 or r=20
-100 swim (negative split) @ 2:00 or r=30
-150 swim (push last 50) @ 2:30 or r=30
-200 swim (easy effort) @ 4:00 or r=30
-150 swim (push last 50) @ 2:30 or r=30
-100 swim (negative split) @ 2:00 or r=30
-75 swim (push last 25) @ 1:30 or r=20
-50 swim (negative split) @ 1:00 or r=15
-25 swim (hard effort) @ 30 or r=10

More Sprinting-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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March 13-17, 2017